Healthy diet in pregnancy - Pregnancy and baby guide. A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow. Find out how to eat a healthy diet in pregnancy, including plenty of fruit and vegetables, and cutting down on sugar and saturated fat. It’s easy to take your business online with UK’s #1 registrar. Get products at affordable prices and fantastic support to help you every step of the way. Although we know fruits and vegetables are good for us people with diabetes are often told they can’t eat fruit because they are too sweet or contain sugar. A balanced diet is essential for staying healthy. A diet that is based on starchy foods like rice, potatoes and pasta, with plenty of fruit and vegetables, foods rich. This page has information about: Fruit and vegetables. Starchy foods (carbohydrates)Protein. Dairy. Foods that are high in sugar or fat. Healthy snacks. Preparing food safely. Healthy Start vouchers. You don't need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take a folic acid supplement as well, to make sure you get everything you need. Read more about vitamins and supplements in pregnancy. There are also certain foods that should be avoided in pregnancy. You can use the Eatwell Guide to get the balance of your diet right. It shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet. You don't need to achieve this balance with every meal, but try to get the balance right over a week. Fruit and vegetables in pregnancy. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Monique DiCarlo March 17, 2014. Great articleand no, I’ll not eat what you eat, because my body has other needs! Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation. Eat at least five portions of a variety of fruit and vegetables every day – these can be fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully. Find out what counts as a portion of fruit or vegetables. Starchy foods (carbohydrates) in pregnancy. Starchy foods are an important source of energy, some vitamins and fibre, and help fill you up without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal. If you are having chips, go for oven chips lower in fat and salt. These foods should make up just over a third of the food you eat. Instead of refined starchy (white) food, choose wholegrain or higher fibre options such as whole wheat pasta, brown rice or simply leaving the skins on potatoes. Protein in pregnancy. Eat some protein foods every day. Sources of protein include: beans pulses fish eggs meat (but avoid liver) poultry nuts Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat. Read more about eating meat in a healthy way. Make sure eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel. Find out about the health benefits of fish and shellfish. There are some types of fish you should avoid. When you're pregnant or planning to get pregnant, you shouldn't eat shark, swordfish or marlin. When you're pregnant, you should avoid having more than two portions of oily fish a week, such as salmon, trout, mackerel and herring, because it can contain pollutants (toxins). For more information, see Foods to avoid in pregnancy. There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which cheeses you shouldn't eat when you're pregnant, see Foods to avoid in pregnancy. Foods that are high in fat, sugar or both. Sugary foods and drinks are often high in calories which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay. Fat is very high in calories, so eating too many fatty foods or eating them too often can make you put on weight. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Foods that are high in fat, sugar or both include: all spreading fats (such as butter) oils salad dressings cream chocolate crisps biscuits pastries ice cream cake puddings fizzy drinks If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts. Try to cut down on saturated fat, and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils. Find out about saturated and unsaturated fat. Healthy snacks in pregnancy. If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as: small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad salad vegetables, such as carrot, celery or cucumber low- fat lower- sugar fruit yoghurt, plain yoghurt or fromage frais with fruit hummus with wholemeal pitta bread or vegetable sticks ready- to- eat apricots, figs or prunes vegetable and bean soups a small bowl of unsweetened breakfast cereal, or porridge, with milk milky drinks fresh fruit baked beans on toast or a small baked potato a small slice of malt loaf, a fruited tea cake or a slice of toasted fruit bread Here are some more ideas for healthy food swaps. When choosing snacks, you can use food labels to help you. Find out more about food labelling, including how the . Wash all surfaces and utensils, and your hands, after preparing raw foods (poultry, meat, eggs, fish, shellfish and raw vegetables) – this will help to avoid food poisoning. Use a separate knife and chopping board for raw meats. Heat ready meals until they're steaming hot all the way through – this is especially important for meals containing poultry. You also need to make sure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat like lamb, beef and pork are cooked very thoroughly. For tips, read Foods to avoid in pregnancy. Healthy Start vouchers for pregnant women. You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen vegetables at local shops. You'll also get coupons that can be exchanged for free vitamins locally. For more information or to apply for the vouchers, you can: You can also find out where to get Healthy Start vitamins near you or general maternity services near you. Read about exercise in pregnancy.
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